Step Three

Posture

Asana

The body is an essential part
of spiritual experience.

Let’s go do some yoga!” Steve says to Mary.

“Okay, Steve, let me grab my yoga mat,” says Mary. “That would be fun!”

Most people will not find anything peculiar about the scenario above. In the West, yoga has come to be equated with yoga poses or yoga pose exercise class. However, the poses are just one aspect of yoga. The word yoga means “union of the lower self to the higher Self,” or as we described in the introduction to this book, a holistic way of living and healing, aimed at uniting the mind, body, and spirit. It is my great hope that through this book and your own experiences, you’ll come to understand the role that physical poses have within the larger holistic system of yoga. Then the conversation above might sound more like:

“Hey, Mary, let’s go do some yoga poses today,” says Steve. “Would you like to catch a yoga class with me?”

OR

“Let’s go do some yoga!” Steve says to Mary.

“What type of yoga practice are you talking about?” responds Mary. They might decide to meditate, eat healthy food, discuss ways they can minimize stress in their lives, study scriptures, or go for a long walk. All of these activities are part of yoga because they integrate our body, mind, and spirit, leading to inner peace and ultimately, to connection to the infinite.

Physical Yoga and The 8-Fold Path

An appropriate place to begin our discussion about yoga poses is The 8-Fold Path from The Yoga Sutras, which provides the structural framework for creating physical, psychological, and spiritual health. The ultimate goal of The 8-Fold Path is to achieve a state of trans-consciousness, known as samadhi. Its etymology derives from sam (“together” or “integrated”), a (“toward”), and dha (“to get,” “to hold”). Samadhi is a state of complete integration or wholeness. The highest possible state of consciousness, samadhi is existence beyond thought.

We discussed the first two steps of The 8-Fold Path in Step One, known as the restraints (yamas) and observances (niyamas), which are concerned with outward behavior. The restraints limit destructive behaviors under the cardinal theme of non-violence, while the observances cultivate positive behaviors and outlooks under the theme of purity.

The third step in The 8-Fold Path is physical yoga pose (asana) practice. The term asana originally meant the surface upon which the yogi sat or the foundation for the seated posture. Through the centuries, the meaning of this word changed and it is now synonymous with the physical poses. Yoga poses were created thousands of years ago by early Indian mystics and were derived from observing aspects of nature, including animals, natural elements, and man-made structures. Many pose names reflect this etymology such as Lion, Fish, and Cobra. Throughout the ages, the number of poses has been distilled from several hundred to eighty-four commonly practiced poses.

Yoga poses teach us how to focus and control our mind. This is a wonderful skill to develop and absolutely essential for connecting to the infinite (samadhi). However, if your life isn’t healthy and balanced, no amount of yoga poses will free you from suffering. Some people have extravagant lifestyles that require them to work fifty- or sixty-hour work weeks, racing from responsibility to responsibility. At best, they do a half-hour of yoga poses to release the stress of the day. While this is a step in the right direction, they’re robbing themselves of yoga’s true benefits if they don’t cultivate balance in the other areas of their lives. This ties into the Step One discussion about using yoga poses like a pill—it just doesn’t work. In order to experience yoga’s mind-body-spirit benefits, we must shift our focus from yoga poses as a magic pill to yoga poses as a tool in a wider system of holistic health wisdom and knowledge.

Yoga as a Comprehensive Physical Exercise

To expand our perspective of yoga, let’s talk about the word exercise. In the English language, exercise is understood as a physical activity and yoga is often practiced as a form of exercise. In India, the birthplace of yoga, people view themselves through a holistic lens. In other words, they don’t associate exercise with being just a physical activity. Yoga exercise includes yoga poses, but it is also expected that a yoga teacher understands other branches of yoga such as meditation, nutrition, ethical living, and study of spiritual texts. These two very different definitions of exercise reflect distinct cultural ways of perceiving human nature.

In the West, exercise is often a mindless escape evidenced by the image of zoning out at the health club. Athletes are sometimes viewed as unintelligent by the intellectual world. However, the mind-body connection is clearly evident in highly skilled athletes. For example, the physical prowess of an Olympic athlete in the height of competition reveals a mind that has been highly developed through years of practice and concentration. By the sheer requirement of the goal, the athlete learns how to harness every ounce of power. This focus and determination enables them to use the mind and body in unison for the ultimate stages of physical achievement.

A Yoga posture is to be
steady and comfortable.

Yoga Sutras 2:46

As athletes approach a zone of higher consciousness within their sport, it could be said that they are approaching the goal of yoga in uniting their mental, physical, and spiritual layers into a harmonious whole. They enter a state of effortlessness where the mind, body, and spirit are in the present moment and the whole becomes greater than the sum of its parts. Athletes will lose track of time as this type of meditative mindset develops. In the book Zen in the Art of Archery, the Japanese Zen practice of archery holds that when all aspects are in unison, the arrow shoots itself (Herrigel and Suzuki). Many athletes report that while they have to be disciplined and practice hard, in the end they achieve greatness because of their ability to get out of their own way. There is a certain surrender required to ease into mastery.

Mastering yoga poses requires the same unison of mind, body, and spirit. While many yoga students develop great physical strength and flexibility, yoga’s true accomplishment has little to do with physical ability in the poses. A student in a yoga class might be extremely flexible, but if his mind is distracted, thinking of a to-do list or competing with the person next to him, he is not truly practicing yoga. On the other hand, a focused 75-year-old woman smiling in her modified form of the Tree Pose is mastering a whole different level of a yoga pose.

From the relaxation of tension,
and connection to the infinite,
we experience supreme
consciousness.

Yoga Sutras 2:47

Yoga does not exclude students who are inflexible or physically limited due to injury, disability, or age. Though you may experience some initial physical discomfort when you begin doing yoga poses, with consistent practice you can achieve deep relaxation and effortlessness. Correctly practiced, yoga poses help our bodies achieve a feeling of non-existence, becoming like the wide expanse of heaven and earth merged into one.

As we learn to surrender our ego, we are empowered to change the way we live. The psychological shifts in perception that occur when we are mindful in a yoga pose can change our view of the situations in life that cause us stress or suffering. With practice, both in yoga poses and in life, the external world begins to have less power over us and the internal world is more at peace.

Physical Benefits of Yoga Poses

While yoga’s goal is not only physical, it does confer distinct, powerful benefits to the body. The sense of ease, peace, and well-being from practicing yoga poses results from a harmonization, revitalization, and balancing of all the systems of the body, most notably the nervous system, the musculoskeletal system, the lymphatic system, and the healthy circulation of blood, oxygen, and bio-energy. While we will discuss these benefits separately, realize that they are only achieved through a holistic, balanced approach to yoga. You must manage your stress level, get sufficient rest, and consistently eat nutritious whole foods. As you read about the specific benefits of yoga poses, try to avoid looking for one solution to a physical condition. Instead, remember that the key is to do a little bit of everything. Expect the benefits of yoga poses to develop as your overall lifestyle improves—you may continue to discover new benefits from your yoga poses years into the practice.

Enhanced Function of the Nervous System

We’ll begin our discussion of yoga’s physical benefits with the nervous system, as it controls all the other functions in the human body. The nervous system includes the brain, spinal cord, and nerves. Nerve cells, or neurons, make it possible for multiple parts of your system to communicate with one another through the brain and spinal cord. The spinal cord, located in the vertebral column down the center of the back, acts as a conduit for all the messages from the nerves to reach the brain and vice versa. If the spinal column is healthy, internal organs function not only properly but with optimum efficiency.

When the spinal column is compressed, misaligned, or impacted in some other way, challenges in the nervous system can occur. A primary reason for this is impingement on what is known as the vertebral foramen. The foramen are openings in the sides of the vertebra through which nerves extend from the spinal column to various internal and external locations in the body, including the organs. When impinged upon, messages from the spinal column to the rest of the body are disrupted, causing various physical ailments.

One of yoga’s great benefits is the strengthening of the trunk or core muscles (back and stomach), enhancing the integrity of the spinal column. By developing a stronger core, overall body and organ function improves, nerve pain like sciatica is often relieved, and vertebral alignment is corrected, usually alleviating back pain. You can achieve a healthy spinal column by practicing non-fatiguing poses that control, purify, and coordinate the nervous system.

Enhanced Function of the Musculoskeletal System

The musculoskeletal system refers to the muscles, tendons, ligaments, bones, joints, and associated tissues that move the body and maintain its form. These structures help you to balance your body, twist, bend, turn upside down, rest, move, and breathe. When your musculoskeletal system is strong and flexible, your body is able to perform at its best. Yoga asanas limber the body’s tissues in a way that builds strength from the inside out, a metaphor for the overall effect of yoga practice but also an essential factor in preventing injury.

The nervous system and musculoskeletal system are intimately related, with the former playing a pivotal role in causing muscles to relax or tighten up, either permitting or limiting stretching. The length of muscles fibers is increased through prolonged stretching and decreased as a result of inactivity. It is nerve impulses that cause muscle or tissue cells to stretch, move, contract, and relax. The more nerve impulses that are acting on the muscle, the more muscle fibers will contract and pull on the tendons. Fewer impulses result in less contraction of the muscle fibers and less tension on the tendons. If the nerve impulses are minimal, the muscle relaxes.

The coordination of nerves and the impact they have on the muscles is what allows us to move through postures, simultaneously tightening and relaxing a variety of muscle groups. In Corpse Pose, the goal is to decrease the number of impulses to the muscles in order to maintain a relaxed position. In the Tree Pose, on the other hand, there is simultaneous increase in the number of nerve impulses to the legs, and a decrease in the number of impulses to the shoulders in order for them to relax while the arms are raised overhead and clasped to complete the pose.

Yoga poses are very effective at stretching and relaxing the opposing pairs of muscles along the spine, and the poses naturally adjust the vertebrae. This stretching relieves the pressure on the spinal nerves and aids circulation (toning the capillaries and their end organs). Ultimately, improved muscle strength and flexibility leads to an increase in the size and efficiency of the controlling nerve cells in the spinal cord and brain. A complete yoga practice exercises the body in such a way that every part of the body, even the smallest ductless gland, receives the daily attention it needs in order to function properly.

Enhanced Function of the Digestive System

Yoga poses are very helpful in maintaining a healthy digestive system. Let’s discuss the digestive system, what it does, how it interacts with the nervous system, and how it is affected by yoga. Simply put, the digestive system is responsible for breaking down food into nutrients that the body uses for its various functions, turning nutrients into energy for those functions, and eliminating waste that our body doesn’t need. The process of digestion occurs from the moment we eat something to the moment that it is eliminated, and it involves several important stages.

Nerves signal internal organs in the same way they signal muscles. In particular, one of the motor divisions of the nervous system, known as the parasympathetic nervous system, is very important in digestive function. The opposite of the sympathetic nervous system, the parasympathetic system creates the internal conditions required for sleep, rest, and digestion. When the nervous system relaxes, the parasympathetic nervous system is able to dominate the sympathetic nervous system. The sympathetic nervous system is often characterized by the “fight or flight” response because it is through this mechanism that the body is able to react in a powerful way when faced with an extreme stressor. All the body’s blood is pumped to the muscles so that we can fight and defend ourselves from imminent danger or death.

In the modern world, our bodies frequently kick in to the fight-or-flight mode even though we are not usually fighting for our lives. We perceive a variety of stressors in daily life that range from work situations to financial concerns to the care of our families and loved ones. Being in a constant state of “high alert” is not healthy—it creates toxicity and tension in the body, which over time takes a significant toll on our health.

The parasympathetic nervous system, alternately, enables us to relax, digest, sleep, and think beyond mere survival. Yoga asanas help the parasympathetic nervous system to function well. As a result, we digest our food better, assimilate nutrients in a way that the body can absorb them, and effectively eliminate toxins from the body.

As you move the body through various poses, gentle pressure is placed on the internal organs, increasing blood circulation within and through the organs. For example, in the Posterior Stretch Pose, the internal organs are compressed and massaged, enhancing their overall functioning. Another example of this principle is in the practice of the Root Lock (see Step Eight), which is the contraction of the muscles of the pelvic cavity. In this pose, the body does not appear to move;
however there is an internal contraction of the pelvic floor that impacts the organs located in that area of the body. In typical exercise, such as running or biking, blood tends to be diverted away from the internal organs. Yoga does not deprive the organs of their normal blood supply, but actually increases blood flow to them. This increased supply of blood is richer in quality due to increased respiratory activity.

Enhanced Function of the Circulatory, Immune, Respiratory, Endocrine, and Cardiovascular Systems

As mentioned earlier, yoga positively impacts every function of the human body. One of the key components of yoga’s benefits is that all parts of the body are enhanced simultaneously. An example of this can be seen in the circulatory, respiratory, and cardiovascular systems. Yoga gently enhances blood flow to muscles and internal organs, while deep, rhythmic breathing oxygenates the blood, coordinating metabolism and preventing fatigue. Respiration is actually a form of cardiovascular exercise when practiced in this manner, but without strain. All of the other systems of the body receive tremendous benefit from the increased oxygen in the blood.

Yoga poses that gently compress the internal organs assist in the function of the lymphatic system, an important part of immune system health. Lymph nodes remove waste matter and bacteria from your tissues, which is eliminated by a clear fluid known as lymph. Through compression in yoga poses, lymph flow is increased, improving immune function and making us less susceptible to illness.

As for the endocrine (gland) system, the study of the glands and the production of hormones is not fully established in the scientific field. I can’t say that a specific yoga pose helps the thyroid gland, for example, because current research has not demonstrated this to be the case. However, many people who start practicing yoga alter their lifestyle in holistic ways and find that their bodies simply function better as a result. It may be true that an inversion pose like Shoulder Stand, where the feet are elevated above the heart, promotes extra blood flow to the brain, thereby helping the pituitary, pineal, and thyroid glands. As research continues, we’ll likely discover more about yoga’s benefits on the endocrine system.

Many of the comprehensive health benefits of yoga have been scientifically proven to be effective; most recently, the ability to reverse or lessen the effects of coronary artery disease. Positive effects have been seen as a result of improved nutrition and changes in diet, but are also strongly correlated with adherence to stress management techniques that rely heavily on yoga practices, including gentle stretching, breathing exercises, and meditation, along with group support, imagery, and the healthy expression of emotions.

Enhanced Mental Function and Emotional Health

As I’ve stated earlier, the physical practice of yoga poses is an important key to creating emotional well-being and a sharp, focused mind. The purpose of yoga poses is to release the physical blocks that interact psychosomatically through the body to the mind. As the body strengthens and relaxes, the mind becomes more balanced.

For many of us, emotional stress causes tension in the upper back, neck, and shoulders. When stress is reduced, tight muscles relax. Stress can be addressed in two ways. The first is by changing your perception of the situation that is stressing you out. A good example of this can be seen in Prayer Pose, where the mind is focused on creating harmony and balance, thereby reducing stress. In this state, the nervous system is relaxed and the frontal lobe of the brain is activated. The frontal lobe is the part of the brain that holds consciousness and the capacity for higher awareness. As a result of increased frontal lobe activity, mental concentration and memory are improved.

The second way of reducing stress is to physically relax the body. In meditative or restorative poses, the muscles relax, releasing built-up stress from the body. In this way, we can alleviate emotional stress through physical means, and at the same time alleviate the physical symptoms that the stress is causing.

Alignment in Yoga Poses

As we’ve just learned, there are many physical benefits of yoga poses. The poses strengthen and stretch our muscles, and tone and purify every element of the human body. In order to realize these benefits and enjoy a safe yoga practice, you must properly align your body in the poses. I can’t emphasize this enough! Misalignment of the spine can affect the cervical spine (within the neck), thoracic spine (upper back), lumbar spine (lower back), pelvis, hips, and legs. You can actually do yourself more harm than good if you’re not practicing correct physical alignment.

So how exactly do you go about learning physical alignment? Go to a yoga class! As I mentioned earlier, no instruction this book offers should replace the experience of learning yoga poses from a well-trained instructor. It’s challenging enough to learn proper alignment from a teacher. Trying to learn yoga pose alignment from a book without real-life application will thwart your progress. Not only is learning alignment easiest in the classroom setting, everyone’s body is different: an arched lumbar spine may be a misalignment in one person while it is a natural body curve in another. A good yoga teacher can notice these differences and will provide you with consistent and accurate guidance on alignment in each pose.

Typical alignment instruction in a yoga pose focuses on where or how the body is positioned, but this is only one part of alignment. True alignment begins with your intention and attitude, as discussed in Steps One and Two. If your intention is to exercise or strive to perfect a pose beyond your ability, your alignment will be skewed by pride or over-striving. If your attitude is not aligned with the yoga pose, you won’t perform it correctly. This will cause stress to the nervous system as the ego forces something to happen, while the pose may not be intended to do that. In a pose, remember to use correct physical form but also to think beyond physical alignment to mental and spiritual alignment as well. Again, we’re seeking to practice yoga holistically, and this requires exploring the non-physical aspects of yoga that we may not be as familiar or comfortable with.

An example is the gymnast or ballet dancer who is very flexible on the exterior and may appear to be perfectly aligned in a yoga pose. But “perfect” alignment also includes the ability to relax in a pose, breathe properly, understand the archetype or deeper meaning of the pose, have a clear spiritual intention, mentally focus, and remain open to self-discovery while in the pose. Can anyone really boast a perfect yoga pose? The alignment process is different every day, because you are different every day. Some days you may be motivated and energetic, while other days you may feel like you’re running on half-empty. What it takes to be in alignment one day will not be the same the next day. When explored with this understanding, pose practice is fresh and inspired and every day is a new experience.

If you’re the type of person who likes to practice very strenuous types of yoga as a way of building muscle endurance, you probably have a lot to learn about yoga as a holistic practice. But take heart, because you also have a lot to gain. There is nothing inherently wrong about vigorous types of yoga; however, they often don’t adequately address the psycho-spiritual aspects of yoga. I think you’ll find as you explore yoga from a holistic perspective, your experience of yoga and your life will take on a rich new dimension.

The following instructions are organized according to the general categories of yoga poses from the point of view of how these poses affect the human body. After a section on balance, we will cover the five directions in which the spine moves: upward, forward, backward, sideward, and twisting. We’ll learn about poses that focus on extremities (arms and legs), and finally inversions, the poses that raise the feet above the heart, or lower the head below the heart.

Note: Every school of yoga has its own particular approach to yoga poses. Invariably, some of our instructions may challenge what you have learned in class. If we’re saying something different from what your teacher has shown you, recognize that your teacher’s instructions are probably also correct within the system of yoga studied. Feel free to discuss these points with your teacher and practice the version of a yoga pose that feels right for your body.

Balance Poses

Attitude alignment: How does posture and the ability to balance reflect your current state of body, mind, and spirit?

Postural alignment:

  • Sensation of being grounded through all parts of the foot/feet
  • Bend knees slightly (not visibly) so as not to hyperextend
  • Slightly tuck tailbone (like you have a heavy tail)
  • Release muscles around the root of the spine
  • Engage belly/core muscles
  • Breathe fully and freely (yogic three-part breath, see Step Four)
  • Relax shoulders, arms, and hands
  • Round shoulders slightly back (stick out chest/open the heart)
  • Lengthen spine upward (stand tall)
  • Practice against wall to feel back of head aligned with shoulder blades and tailbone
  • Relax face muscles; smile gently

Common problems:

  • Head forward
  • Shoulders hunched
  • Leaning of the spine in any direction
  • Tailbone over-tucked
  • Feet or hips not aligned
  • Knees hyperextended

Specific benefits:

  • Corrects postural misalignment before entering more complex standing postures
  • Increases awareness of body, including tension patterns, weaknesses, or imbalances
  • Focus on balance instantly quiets the mind
  • Begins to connect the mind and body via the breath
  • Builds strength in the legs and core muscles of the body

Cautions:

  • Be careful of losing balance; if it is difficult for you to balance in a standing pose, use a wall or chair for assistance

20099.jpg

Connecting To The Poses
Balance

Tree Pose, page 256

Dancer Pose, page 258

Boat Pose, page 260

Upward Poses

Attitude alignment: Reaching to the highest potential or devotion. As you are reaching, what are you doing with your mind? What is holding you back from reaching? Are you trying too hard? Do you have faith?

Postural alignment:

Common problems:

Specific benefits:

Cautions:

20101.jpg

Connecting to the Poses
Upward

Palm Tree Pose, page 262

Forward Poses

Attitude alignment: Surrender, release, and letting go. What can you let go of?

Postural alignment:

Common problems:

Specific benefits:

Cautions:

20103.jpg

Connecting to the Poses
Forward

Wheel Pose, page 264

Seated Forward Bend, page 266

Child’s Pose, page 268

Backward Poses

Attitude alignment: Vigor, fortitude, courage, achievement, self-reliance, and power. How do you express your vitality?

Postural alignment:

Common problems:

Specific benefits:

Cautions:

20105.jpg

Connecting to the Poses
Backward

Cat/Cow combination, page 270

Cobra Pose, page 272

Bow Pose, page 274

Sideward Poses

Attitude alignment: Flexibility, awareness, knowledge. Do you recognize limits while being flexible?

Postural alignment:

Common problems:

Specific benefits:

Cautions:

20107.jpg

Connecting to the Poses
Sideward

Triangle Pose, page 276

Extended Side Angle, page 278

Twist Poses

Attitude alignment: Openness, insight, seeing a new perspective or approach, and untying the tangled knots of life.

Postural alignment:

Common problems:

Specific benefits:

Cautions:

20109.jpg

Connecting to the Poses
Twist

Partial Seated Twist, page 280

Supine Twist, page 282

Extremities Poses

Attitude alignment: Self-reliance, knowledge, awareness, wisdom, understanding, self-inquiry, consciousness, and balance.

Postural alignment:

Common problems:

Specific benefits:

Cautions:

20111.jpg

Connecting to the Poses
Extremities

Butterfly Pose, page 286

Pigeon Pose, page 286

Warrior I, page 288

Inversion Poses

Attitude alignment: Going within, seeing the world from a different perspective. Are you able to relate to yourself outside of your ego? Focus on love, surrender, wisdom, or union.

Postural alignment:

Common problems:

Specific benefits:

Cautions:

20113.jpg

Connecting to the Poses
Inversion

Downward Dog, page 290

Shoulder Stand (full or modified), page 292

Plough, page 294

Nomenclature of Yoga Poses

The Hatha Yoga Pradipika, a fourteenth-century authoritative text describes yoga poses and illustrates eighty-four yoga poses, the names of which are agreed upon by most yoga schools. Each pose has numerous variations that often involve a different hand or foot position, altering the precise experience of a pose. Over the centuries, hundreds of yoga schools have developed, each of them crafting and teaching different varieties of poses and sequences. In this context, it is easy to see why there are so many types of yoga as well as variations of the poses. All of this is to say that the names attributed to poses in this book may not correspond to the names or poses from your local school. Though this text contains just twenty-three yoga poses, the knowledge that you will gain from it will work with any yoga pose from any tradition.

One of the main purposes of this book is to empower you to discover and own your personal yoga practice. With the plurality of yoga traditions offering conflicting instructions, we hope that you can listen, learn, and decide for your body. We think that all instructions are true for some people. The way to understand your yoga pose experience is to experiment with the type of practices that suit your body.

Connecting to the Infinite

The first two steps of The 8-Fold Path begin with lifestyle suggestions; the third step has to do with physical yoga poses, as discussed above. Next we will discuss Step Four, which develops postural alignment in connection with breathing, pranayama.

Exercises

1. List the desired time, duration, and place for your yoga practice. Remember to consider your lifestyle and be reasonable about what you can truly do.

2. List ways in which you can help yourself stay committed like practicing with a friend or joining a weekly yoga class. Perhaps you can treat yourself to a smoothie at a café after class or purchase an eco-mat with an artistic design that inspires you to practice. Think creatively about how you can stay focused on your practice. And have fun!

3. If you are a beginner student, find a local yoga class to attend. If this is not a possibility, use an instructional video to aid your practice. If you are in a class, ask your instructor to give you feedback on your physical alignment. Most teachers give feedback to their students as part of the instruction, but always speak up for individualized attention. Regardless of your level of experience, invigorate your life with the support of your local yoga community. If one doesn’t exist in your area, create it yourself!

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